Fundamental principles: Short - intense - strict

"Avoid overtraining, work hard and short with basic exercises to get the best results"

Training should be short

I will not contradict those who want to spend their lives in the bodybuilding gym, working until every muscle is "pumped" and whose goals in life include few things other than getting a great physique. If your body endures prolonged and crushing training programs and continues to grow, you are my guest! I think you could only get great results with half the time you spend training, but as long as you're happy with this work schedule, the thought of convincing yourself to change it is far from me.

But pay attention to what I will tell you, if you do not fit into the category of "easy gainer", before you start suicidal training and fit into a work program that is specific to professional bodybuilders, allow me to offer you a way to train. What do you have to lose? If you have not gained weight through your own training program, if you are a "hard gainer" why not give yourself a chance to taste the benefits of another type of program? Forget the two or three hour schedule! Shorten your workouts to 45-60 minutes. Do you think that is not enough? Try! Since you are not happy with the results you have achieved so far, you have nothing to lose if you try this method. You have to work if you want muscle growth, but effort and overwork are not the same thing. If you haven't progressed so far, chances are you've overtrained. The trick is to strain the muscles enough to create the need to grow in addition to what they were. But do not keep it in training over training, without recovery, if you expect to achieve their development. This will not happen unless you are the "easy gainer" type of bodybuilder. By the way, if you were in this category, you probably wouldn't read this article at the moment.
Training should be intense

During training you have to really work. Just as overtraining prevents you from achieving your goals, not training hard enough will not cause your muscles to grow enough. Train hard, very hard! Don't give back! Give maximum in every series you do, in every workout! Do not evade and do not give up the last movements or the last exercises in a workout. Two sets done correctly with a maximum concentration and effort are better than 50 sets made with a concentration of 50%. The fibers do not run out only if you move the muscle longer, but after a contraction intense enough to really overload it. Once depleted, the fibers will be caused to grow. Remember that then your body needs rest. With enough rest and nutrients, he will be able to rebuild the depleted tissues and help them grow. The mental aspect of intensive effort is especially important.

Physical training should be strict

Although it is true that large movements (squats, deadlifts, rows) are the best, it is equally true that you have to do them in the strictest style. For example, it is better to do a set of 12 squats with 70 kg than a set of squats made in half. You train hard enough when you perform the correct movement with that weight with which you can do correctly. In fact, your muscles feel when they can exercise maximum effort and correct movement, although they do not have the opportunity to measure weight. You don't have to fool yourself and you have to perform every move correctly. By moving the muscle from a maximum contraction to a maximum extension, you make sure that it will be tense throughout the effort. To train correctly means to train simply. If you have doubts about what I have told you so far, they will disappear with the development of strength and muscle volume that you will find applying these principles.